1. Floor press work up to 2 heavy sets of 5
Followed by one set of max reps @ %50 of heaviest set
2a. Grappler piston press 3x 15 each
2b. Kroc rows 3x10 each
3a. Push-ups 4x max reps
3b. TRX inverted rows 4x same reps as push-ups or max reps if they could do more
4. Upper body finisher
Finishers are a killer way to get extra out of your workout without adding crazy amounts of time onto your session. They take very little time, they are intense, and often use strip sets, drop sets, mechanical drop sets, or rest-pause techniques. I'll give you an example the warriors went through a week ago:
Plate press ladder
Grab onto a weight plate on each side like you're holding a steering wheel and press it for multiple reps. Here's the catch though:
start with a 5 lbs plate x 20 reps
Then 10 lbs plate x 20 reps
25 lbs x 20 reps
35 lbs x 20 reps
45 lbs x 20 reps (this is where it begins to get harder...so far it has been easy)
Then go back down
35 lbs x 20
25 lbs x 20 (this is where you'll feel like a total wimp...this is probably the first time 25 lbs has felt so damn heavy!)
10 lbs x 20
5 lbs x 20
Call it a day! The key is to have a quick exchange from plate to plate so a partner is very helpful, though you can do this on your own
Hey Ken,
ReplyDeleteTwo questions for ya.
1) Is there an actual difference between a Kroc row and a heavy set of DB rows for higher reps?
2) How do you lke the TRX? I have been thinking of ging with the Elite Blast Straps and am very open to hearing about how they compare.
Good questions Al!
ReplyDelete1. Kroc rows are basically, like you said, a heavy set of DB rows for high reps and a moderate amount of cheating and a big pre-stretch at the bottom. Above I put the rep range as 3x10 but actually 2 sets were done with moderate weight, and the final set was done with heavy weight and lots of reps, I think my guys were hitting around 15-20. Really no difference other than the rep range, weight, and amount of cheating.
2. The Elite blast straps are awesome! although The versatility of the TRX outweighs the blast straps by a mile. with the blast straps you are limited to upper body and core exercises. With the TRX you can attach them to your feet, giving you many more options for lower and core conditioning circuits.
One thing I really like about them is they are light as hell, and can be attached to pretty much everything. I'll throw them in my backpack run to a park and hit a full body conditioning circuit no problem. They are also easier to adjust for different strength levels and heights.
In terms of equipment strength, if you're training heavy individuals who are strong enough to do rows and blast strap push ups than maybe Elite's option might be stronger (though I have no idea...never tested the TRX with large amounts of weight)